Essential Vitamins Every Girl Should Take Every Day
Eating a balanced diet that offers all the essential minerals and vitamins we need for our body to carry out its function is crucial. You should make sure that you are consuming all foods in the 5 food groups and in the correct proportion as well. Vitamins, in particular, are very important because they help provide the body with energy, assist in healing wounds, aid in different metabolic reactions, and much more. Every girl should make sure that she knows the importance of eating healthy. Let’s take a look at our list of 5 vitamins every girl should take every day.
1. Vitamin D
Did you know that most women are deficient in Vitamin D? We all know that vitamin D is responsible for enhancing the absorption of calcium, magnesium, and phosphate in the intestines, but did you know that that’s not all vitamin D does for you? It’s responsible for strengthening the immune system, helps reduce the chances of being smitten with illnesses like heart disease, diabetes, and cancer. Vitamin D also helps to maintain body weight. Furthermore, this is a fat-soluble vitamin, and you can naturally attain this vitamin by eating cheese, egg yolk, yogurt, and fatty fish, like salmon.
2. Vitamin K
Another fat-soluble vitamin on this list is vitamin K. This vitamin is essential because it aids in the synthesis of proteins that help in clotting blood in case of an injury. This vitamin also controls the binding of calcium to bones. In case you didn’t know, heart disease is the number one cause of death in women; consuming this vitamin will lower your risk of cardiovascular disease. You can find vitamin K in many leafy green vegetables like kale, collard, and parsley to name a few. It’s also found in egg yolk and other meats.
3. Vitamin C
Vitamin C is probably the most well-known vitamin on our list. It’s commonly referred to as ascorbic acid. A lack of vitamin C can lead to a deficiency called scurvy, one of the oldest known nutritional diseases. Vitamin C is essential because it aids in the repairing of cells and tissues, absorption of iron, the formation of collagen, and in maintaining bones and teeth. Vitamin C is found in citrus fruits like oranges, tomatoes, potatoes, and broccoli. Unlike the previous vitamins we mentioned above, vitamin C is a water-soluble vitamin.
4. Vitamin E
Vitamin E, a fat-soluble vitamin, is an antioxidant that helps to slow down damage done to cells. This can explain why this vitamin is used in so many beauty products. Vitamin E also assists many organs in carrying out their functions properly, and it promotes eye health. Vitamin E is found in nuts, seeds, and leafy green vegetables. Please note that too much exposure to the sun can reduce the levels of this vitamin in the skin. Hence, limit your exposure to the sun and make sure to apply an efficient sunscreen 15 minutes before leaving your home.
There are a total of 8 vitamins in the vitamin B-complex group. Each B vitamin has its own important function that aids the body in various needs. These B vitamins help the body in metabolizing food so we can gain energy, produce neurotransmitters, and synthesize hormones. B vitamins also help prevent anemia and maintain the health of brain cells. This is the vitamin you need to take in case you’re low in energy. You can find these vitamins in meat, like poultry and fish, eggs, legumes, seeds, and nuts.